Resistance training effects on muscular strength in previously untrained adults: a meta-analysis

Researchers combined results from studies of adults who had not regularly done strength training. Participants followed exercise programs using weights or other forms of resistance, then had their strength tested. Across the studies, resistance training clearly improved strength. Different training programs worked, although heavier weights generally produced larger strength gains.

What this means for you: For a beginner, strength training is a reliable way to become stronger. This review does not identify one perfect routine, and its results may not apply as well to experienced lifters.